Need shoulder workout advice.

[Stanknogger]

Hi, my shoulder workouts are just a DRAG, they just seem to be impossible to get motivated for, I think it might be because I am doing the same sort of exercise too much and get bored. Also I am not seeing good shoulder gains at all, though it may be because I am not motivated. Here it is:

Shoulder Day
------------------
3 sets of the following sequence:
a) 15lb dumbells, bring arms up from knees to sky, arms straight, do it forward (6-10 reps)
b) 15lb dumbbels, bring arms up from knees to sky, arms out to the side (6-10 reps)
c) 15 lb dumbbels, slightly bent over, bring arms up and have dumbbells meet behind head, and above it.

Next, 3 sets shoulder shrugs
3 sets of that machine that you sit in and basically bring your arms up, while keeping your elbow joint at 90 degrees
3 sets military press



I usually get all that done in 45 min or so.

Now for comparison, I am making great gains on bi+back, here is my bi+back workout
--------------------------------
pullups to exhaustion (I can get 13 right now)

3 sets 6-10, seated row
3 sets 6-10, lat pulls
3 sets 6-10, seated pullovers
3 sets 6-10, bent over row
3 sets 6-10, bicep curl



Can you advise thanks!!!

 

[MuSuLPhReAk]

I'd start with the military presses 5 sets with 1 or 2 warmups. Then do your side laterals either standing or bent over. Then shrugs. The key is to go heavy on military..light to medium on side laterals and all out on shrugs. Alternate military presses with dumb bell presses every now and then or add them to your workout.

 

[enrage]

arnold presses are nice to do and they really hit my entire shoulder area. If your looking to do something a little different at the end of your workout you can do "glass specials". What you do is grap a light pair of dumbbells because this exercise burns like hell. Sitting down you will start by having your arms by your side. your palms will be facing your thighs. keeping your arms straight, raise both arms up to eye level. Turn your palms so they are facing the ground and then bring in the dumbells till they touch. then move them apart and bring them back to your sides.

Think of your arms going along a window pane. you want to keep the idea of forming a square with the dumbells. THis exercise is good to bringing out your front delts and making you cry.
this is not an ego exercise, use light weights.

 

[ballast]

If you can't get fired up for your shoulder workouts, drop them.Omit all shoulder exercises for a month or two.Your shoulders are involved in most upper body exercises, so you don't have to worry about muscle atrophy, and this will leave you more room to focus on another bodypart.By the time you go back to training shoulders, you will probably be more motivated to improve them.I do this frequently with shoulders as well as arms.These are the muscle groups that are very susceptible to overtraining, due to the fact that they are involved in most upper body exercises.Might sound strange, but, it works for me.I know how much people love to work arms with curls and other movements, but, I prefer to concentrate the bulk of my time on exercises like declines,chins and deadlifts.

 

[AMP 33]

I have seen great gains from my shoulder routine:
Dumbell press 3x6-10 or 4x6
Side raises 3x8-15
Bent Raises/Upright rows 3x8-12
Barbell Shrugs 2x 230lbs failure
Dumbell Shrugs 2x10-15

If you do this routine Im sure you'll see great gains too.

 

[buffal2001]

Go with.........Military press 3 sets of 10
Laterals 3 of 10
Upright Rows 3 of 10
Shrugs 3 of 10
K bro thats all you need.

 

[Stanknogger]

Thanks guys I will give all your toutines a try and see what I like best !!

 

[Kilroy]

My problem with shoulder exercises is they all
involve lifting large weights vertically while
sitting up. This puts lots of weight on my spine.
So I can either
1. lift both sides at once -- too much weight on my spine
2. lift one side at a time -- causes me to bend my spind
& I'm afraid a disk will pop out to one side.
Also causes intense pain in my neck and knees.
Yes, knees.